Hang In There Living Or Not Living With Back Pain.

By Renee’ Fulkerson

Definition of pain: a localized or generalized unpleasant bodily sensation or complex of sensations that cause mild to severe physical discomfort and emotional distress and typically results from bodily disorder (such as injury or disease).

Definition of back pain: physical discomfort occurring anywhere on the spine or back, ranging from mild to disabling.

COMMON CAUSES
Back pain can have causes that aren’t due to underlying disease. Examples include overuse such as working out or lifting too much, prolonged sitting and lying down, sleeping in an uncomfortable position, or wearing a poorly fitting backpack.

I recently had the opportunity to work with someone regarding YogAlign (posture education) that I hold near and dear to my heart. She suffers from chronic back pain challenges. I refer to her back pain as a challenge because it challenges her while moving through her daily activities. Pre- pandemic she had a regular exercise practice at her local YMCA but is no longer able to attend (due to closures). Her daily exercise practice and weekly walking kept her back pain at bay. She continues to walk when she can. The chronic and nagging back pain does not let her get very far. All of the above mentioned has made her feel a bit depressed with a great deal of frustration.

I have asked the question before was it the depression that gave someone poor posture, or was it the poor posture that gave them the depression? In this case, the poor posture (aka back pain) is creating feelings of depression. I know she is one of the many out there suffering from chronic back pain. These are some of the ways her chronic back pain and discomfort have negatively impacted her every life.

  • unable to get a good night’s rest
  • taking a walk around the neighborhood is cut short
  • getting up and down from a seated position is hard
  • house cleaning takes longer due to needing more breaks
  • gardening has become more painful than pleasurable
  • standing to cook and do dishes is uncomfortable
  • getting in and out of the car is not easy

These are just a few of life’s basic movements that are becoming a real struggle for someone who is suffering from chronic back pain. I offered to work with her utilizing the YogAlign method and started with the basics. I also mentioned to her do not believe anything I say. Follow my cues through the practice, and your body will be the judge. I sensed she had some apprehensions before we began and was afraid it was going to hurt. I reminded her that the YogAlign method is pain-free yoga from your inner core and let your body be the judge. I needed to know if she could get down on the floor. She answered yes although, we could have started on her back on her bed. I also wanted to know if she could get up and down off the floor without aid. Getting up and down off the floor is something I teach in all my YogAlign classes. Students don’t even know that is what we are doing (practicing). Other times they do know we may be lying on our backs taking a resting breath. They believe Savasana (resting pose) is coming next. And I say let’s come to standing, drink some water, and then come back down on your backs for Savasana (resting pose). Sometimes they grumble but, I explain to them how important getting up and off the floor properly is. It is a skill you want to keep as long as possible.

Getting started: you will need a yoga mat, blanket, or towel (make yourself comfortable).

  • lying on your back (I placed a soft blanket under her )
  • place a bolster or rolled blanket/ towel under the bend of the back knees for low back support
  • allow the space between the shoulder blades to draw together
  • drop shoulders away from ears
  • arms out like a downward facing V by your sides with fingers spread and palms facing up
  • settle in, adjust for any discomfort, and begin to breathe normally
  • press the bulbous part of the back of your head into the mat/ blanket
  • you are in perfect alignment – now relax and enjoy the support of the floor

The SIP Breath: you will need a straw if you have one.

  • place your hands on your ribcage
  • create a small O with your lips
  • sip in like you’re sipping through a straw (you can use a straw)
  • feel the ribcage expand
  • retain the full breath for a few seconds (shoulders down away from your ears)
  • smile and start to s-hale like a snake with closed teeth (take the straw out before s-hale)
  • feel the ribcage contract
  • take 3 X SIP breaths feeling the ribcage expand and contract
  • take a resting breath through the nose
Supine Heron Stand

The Supine Heron Stand: this posture can be down lying on your back or standing up with a few tweaks.

  • extend the right leg and bend the left knee
  • start SIP breath and reach up with the right arm alongside the ear
  • retain the breath and make a fist with both hands and point the toe of the right foot while squeezing the glutes and inner thighs
  • Smile, S-hale slowly opening the fingers and spreading the toes of the right foot while keeping the ball of the foot level
  • the kneecap should face the ceiling
  • keep the lumbar and cervical curve especially paying attention during the exhalation
  • repeat on the other side

PNF -Proprioceptive Neuromuscular Facilitation: you will need a yoga block, thick book, or rolled towel.

Not only does it increase flexibility, but it can also improve muscular strength.

  • arms back to a downward facing V, palms facing up and fingers spread
  • bend both knees and place a yoga block between the thighs (squeezing gently)
  • start your SIP inhale, fist your hands, and squeeze the yoga block between your knees
  • hold the full diaphragm for a few seconds and watch your shoulders are not rising up
  • open the fist, relax the thigh squeeze and begin to s-hale
  • 3 X with a resting nose breath in between
  • pressing the bulbous part of the back head against your mat/ blanket
  • gently rock your head slowly from side to side (stick your tongue out)
  • gently squeezing the thigh block rock your knees from side to side
  • inline or opposite of your head
  • massaging the back of the head and the low back (sacrum)
  • straighten both legs with arms overhead Pandiculate (like your morning getting out of bed stretch)
  • arms back to a downward facing V, palms facing up and fingers spread
  • bend both knees and place a yoga block between the thighs (squeezing gently)
  • start the SIP inhale, lift and extend the right leg (with toe like a dancer away from you) fist hands
  • open fist and start s-hale with toes spread and pushing through the ball of the foot
  • alternate legs 3 X each side with resting nose breath between sides

Repeat supine heron stand from above on each side and then come back to neutral with legs supported with bolster and resume normal breathing.

The Core Connector: feel how the legs grow from the center of your body.

  • arms back to a downward facing V, palms facing up and fingers spread
  • left knee bent and right leg straight
  • start SIP breath lift the right leg straight up to meet the height of the left knee (keep the lumbar curve)
  • retain your breath for a few seconds, make fists
  • then open the fingers and spread the toes pressing through the balls of the foot
  • s-hale the right leg towards the floor slowly (option is to hover above the ground for a few seconds)
  • 3 X each side with resting nose breath between sides
  • straighten both legs with arms overhead Pandiculate (like your morning getting out of bed stretch)

Prepping for Savasana- final resting pose: please have a drink of water, a yoga block, and a rolled towel

  • pressing the bulbous part of the back head against your mat/ blanket
  • gently rock your head slowly from side to side (stick your tongue out)
  • gently squeezing the thigh block rock your knees from side to side
  • inline or opposite of your head
  • massaging the back of the head and the low back (sacrum)
  • coming back to neutral and removing yoga block from between your knees
  • place a bolster or rolled blanket/ towel under the bend of the back knees for low back support
  • start SIP inhale and then stick your tongue out and exhale like a lion 3 times (letting go of any residual tension)
  • come back to your normal breathing and close your eyes
  • allow yourself to relax in Savasana for at least 10 minutes (if your back allows).

When you open your eyes, please take your time getting up to a seated position and then to standing to avoid any dizziness that might occur when getting up too fast. Also, you may want to check with your physician before starting any new movement or exercise practice. And let your body guide you through what works and does not work for you. Pay attention to pain. Do not continue with any posture if you are experiencing pain!

In conclusion, the beloved whom I worked with for about an hour to an hour and a half for three days straight with the above YogAlign practice had positive results. She felt great relief after our first session regarding chronic back pain. She felt none of her regular twinges of back pain during her sleep and slept through the whole night. After our second session, she was able to do her housework pain-free without having to stop for several breaks. By her third session, she was ready to go for the kind of walk around her neighborhood that she used to enjoy (and she did). I even noticed her mood and appearance seemed to be more relaxed, refreshed along with a pep in her step. She now has a YogAlign practice to grow with and into allowing her to reimagine the possibilities for life and enjoy all the activities she loves.

I hope this information can be useful to you or someone you may know and remember you never get comfortable with being uncomfortable.

Aloha

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